Bone density, which refers to the amount of minerals like calcium and phosphorus in our bone tissue, gradually decreases as we age. But that doesn’t mean all bone loss is inevitable.
Research suggests that certain lifestyle habits as adults can make a big difference in our bone health. These include a nutritious diet and regular physical activity.
“Cardio protects the heart. Strength training supports your bones,” Dr. Ian Smith, physician and author of “Eat Your Age,” tells TODAY.com.
When it comes to weight-bearing exercises for bone health, “there are thousands,” Smith says. However, Smith recommends one in particular for anyone looking to improve bone density.
Expert Tip of the Day: Try the barbell squat to curl and press to promote bone health.
The barbell squat for curling and pressing is one of Smith’s favorite exercises for strong, healthy bones. It combines a few simple movements into one full-body compound exercise.
This involves starting with a dumbbell squat, standing up and moving to a biceps curl, and finishing with an overhead press.
“Get some light dumbbells and hold your dumbbells at the side, bend into a squat position, stand back up, do a curl, then lift the weights above your head,” says Smith.
Why it matters
Bone is a living tissue. “Your bones are constantly changing every second of the day. You build bones and you take them away,” says Smith.
This process, known as bone remodeling, helps replace damaged bone tissue and repair cracks to keep our skeleton strong.
Weight-bearing exercises can help stimulate this remodeling process and protect against bone loss, especially in midlife.
“Strength training – so lifting weights, hammering, jumping – is what will help create pressure and tension on your bones that will lead to bone growth,” says Smith.
“It’s all about putting physical pressure on your bones. You need to be a certain weight, but not too heavy, and be consistent,” says Smith.
The curl-to-press dumbbell squat is simple, but effective. It incorporates several beginner-friendly moves into one full-body exercise, saving you time and equipment.
How to get started
If you’re new to weightlifting, it’s important to first master each part of the movement—squat, bicep curl, and shoulder press—separately to ensure you have proper form.
Here is a more detailed breakdown:
Squat with dumbbells
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand at your side, keeping your arms straight and your palms facing inward.
- Slowly sit into a deep squat, making sure your knees do not cross your toes.
- Return to a standing position through your heels and glutes, then pause.
Bicep curl
- Standing straight, rotate your wrists to hold the dumbbells with your palms facing forward.
- Keeping your elbows tight to your ribs, slowly curl and lift the dumbbells, engaging your biceps.
- Curl the dumbbells up to your shoulders, then slowly return to the starting position, then pause.
Overhead press
- Hold your dumbbells in “goal post position” with your arms bent at a 90-degree angle and your palms facing forward.
- Push the weights overhead until your elbows are extended.
- Slowly bring your arms back to your shoulders, then to your sides.
Always talk to your doctor if you have concerns about bone density.
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